IUmshini we-Reformer Pilateskungase kubonakale kusabisa ekuqaleni. Inegumbi elinyakazayo, iziphethu, izintambo kanye nezinduku ezilungisekayo. Nokho, uma usuwazi kahle izimiso eziyisisekelo, kubaithuluzi elinamandla lokuthuthukisa amandla, ukuguquguquka nokuqwashisa umzimba.
✅ Ukufunda Izingxenye Zomshini Wokuguqula
Okulandelayo isifinyezo sengxenye ebalulekile. UzotholaIzinguquko zePilates kanye nemisebenzi yazo:
1. Uhlaka
Iisakhiwo esiqinile sangaphandleokuhlanganisa konke ndawonye kubizwa ngokuthiuhlaka. Uhlaka ngokuvamile lwenziwa ngokhuni noma ngensimbi futhi ludlala indima ebalulekile ekunqumeni usayizi nokuqina komshini.
2. Inqola
Iiplatifomu ehlanganisiweikuvumela ukuthi uye phambili naphambili ngamasondo noma ama-roller ngaphakathi kohlaka. Ungaqamba amanga, uhlale noma uguqe enqoleningenkathi ephusha futhi edonsa ukumelana nemithombo.
3. Iziphethu kanye Nezinduku Zegiya
Iintwasahloboixhunywe enqoleni noma kuhlaka futhi inikeza ukumelana okulungiswayo.
Iinduku yegiyaiyinduku slotted evumela hook entwasahlobo ukuba zibe ezikhundleni ezahlukene ukuze ulungise izinga lokucindezeleka.
4. Ibha yezinyawo
Iinduku elungisekayoitholakala ekugcineni kwe-retractor. Ungasebenzisa izinyawo noma izandla zakho ukusunduza inqola isuke endaweni yesikhulumi,ukuzivocavoca ngempumelelo imilenze yakho, i-gluteus maximus kanye nemisipha eyinhloko.
5. Ama-Headrest nama-Shoulder Pads
Iikhandainikeza ukwesekwa kwentamo nekhanda lakho futhi ngokuvamile iyalungiseka ukuze kuthuthukiswe induduzo.
Iamabhlogo ehlombe, okwaziwa nangokuthi unqenqema lwangaphambili lwekalishi, ukuvimbela ukuthi ungasheleli phakathiukunyakaza okuthilefuthi usize ukuvikela amahlombe akho.
6. Izintambo, amaPulleys kanye nezibambo
A uhlelo lwezintamboedlula ku-pulley phezulu kwefreyimu futhi igcine isibambo noma iringi. Lezi zivivinyo zezingalo, amahlombe nemilenze zidonsa inqola nomaukumelana nokushuba kwesiphethu.
7. Inkundla (eyaziwa nangokuthi "inkundla emile")
A isiteji esincane esingashintshiitholakala ekugcineni kwezinyawo zomshini. Abanye abaguquli babonakala nge-"springboard" enyakazayo engasetshenziselwaizivivinyo ezithuthukisiwe zokugxuma noma zokuma.
✅ Amathuluzi Engeziwe kanye Namagama Asetshenziswa Ku-Reformer Pilates
Ngezansi kukhona okunye okuningiamathuluzi engeziwe ajwayelekile(ama-props) asetshenziswa ne-Reformer, kanye namagama ayisihluthulelo ozohlangana nawo ekilasini:
1. Ibhokisi Elifushane kanye Nebhokisi Elide
A Ibhokisi Elifushaneiyibhokisi elincane, eliphansi eliklanyelwe ukulingana nekalishi lezivivinyo ezihlezi futhi ezisontayo, njengokuthi "Ibhokisi Elifushane Elijikeleza Emuva" I-Side Stretch.
A Ibhokisi Elideiyithuluzi elide elisetshenziselwa izivivinyo ezenziwa endaweni ethambekele enqoleni, njengokuthi "Ukudonsa Amabhande "Teaser Prep.
2. Jump Board
A ibhodi eligoqiwe, elikhiphekayoenamathela ekugcineni konyawo esikhundleni sebha yezinyawo iguqula i-Reformer yakho ibe umshini "we-plyo" onomthelela omncane, okuvumela ukuthiizivivinyo ze-cardionjengama-hops anomlenze owodwa kanye nojeke begxuma.
3. I-Magic Circle (Pilates Ring)
A insimbi eguquguqukayo noma indandatho yerabha enezibambo ezigoqiweisetshenziselwa ukwengeza ukumelana nengalo, ithanga langaphakathi, nokuzivocavoca umzimba. Ivamise ukubanjwa phakathi kwezandla noma imilenze ngenkathi isenqoleni noma endaweni yesikhulumi.
4. Okunamathiselwe kwi-Tower/Trapeze
Uhlaka olume mpo, olunamathiselwe ekugcineni kwekhanda futhi lufakweama-push-through bars, amabhande angaphezulu, nezinye iziphethu, inwebisa ingoma yakho ukuze ifake ukucindezela kwengalo emile, ukudonsa phansi, nokuzivocavoca okulengayo.
5. Izilungiselelo ze-Spring Tension
* Iziphethu ezinombala(isb, Okuphuzi = ukukhanya, Okuluhlaza okwesibhakabhaka = okuphakathi, Okubomvu = okusindayo) namathisela ku-gearbar ukuze ulungise ukumelana.
* Vula vs. Kuvaliwe: "Imithombo evulekile" (enamathiselwe ohlakeni) imvumeukuhamba kwenqola enkulu,kuyilapho "iziphethu ezivaliwe" (ezinamathiselwe ngqo enqoleni) zikhawulela ukunyakaza ukuze zinikeze ukwesekwa okuthuthukisiwe.
6. Izintambo vs. Izibambo
*Imichilo: Izihibe ezithambile ezidizayinelwe izandla noma izinyawo, ezijwayele ukusetshenziselwa ukuzilolonga emilenzeni (isb., "Izinyawo ezinezintambo zokudonsa umsipha
* Izibambo: Izibambo eziqinile ezitholakala ekugcineni kwentambo, ngokuvamile zisetshenziselwa ukuzivocavoca kwengalo ne-lat, okufana nama-Curls" kanye "ne-Triceps Presses.
7. Ama-Shoulder Blocks (Izitobhi)
Amabhulokhi ahlanganisiwengaphambili kwenqola hlinzeka ngokusekela kwamahlombe akho lapho uphusha umugqa wezinyawo, okungukuthiezibalulekile zokuzivocavoca njengokuthi "Amakhulu" noma "Umgogodla omfushane."
✅ I-Spring Tension kanye Nemibala ye-Pilates Core Bed
Ukuqondaukungezwani kwentwasahlobo namakhodi ombalaku-Pilates Reformer (ebuye ibizwe ngokuthi i-Core Bed, ikakhulukazi e-Asia nakwezinye izitudiyo zanamuhla) ibalulekile ekwenzeni ukumelana ngokwezifiso nokukhomba ngempumelelo.amaqembu emisipha ehlukenengendlela ephephile.
Izingxabano Ezivamile Zasentwasahlobo
| Umbala Wentwasahlobo | Cishe. Ukumelana | Ukusetshenziswa Okuvamile |
| Okuphuzi | 1–2 lbs (Ukukhanya) | Ukuvuselelwa, umsebenzi omnene kakhulu |
| Okuhlaza | 3–4 lbs (Ukukhanya–Okumaphakathi) | Abaqalayo, ukwenza kusebenze okuyisisekelo, izivivinyo zokuzinza kwebanga elincane |
| Okuluhlaza okwesibhakabhaka | 5–6 lbs (Maphakathi) | Ukupholisa umzimba okuvamile |
| Okubomvu | 7–8 lbs (Medium–Heavy) | Amaklayenti anamandla, umsebenzi wemilenze, i-plyometrics yebhodi ye-jump |
| Mnyama | 9–10 lbs (Kusinda) | Ukuzivocavoca okuthuthukisiwe kwamandla, iziphethu ezinamandla ziyasebenza |
| Isiliva (noma Okumpunga) | 11–12 lbs (Heavy–Max) | Isimo samandla ajulile, abasubathi benguquko abathuthukile |
Isebenza Kanjani?
* Ukulungisa I-Tension: Iziphethu zinamathisele ku-gearbarukucupha okuhlukahlukene(kuvula uma kuqhathaniswa. kuvaliwe; kupakishwe ngakunye noma ngamapheya) ukuze kulinganiswe kahle ukumelana.
* Vula vs. Kuvaliwe: Iziphethu ezivulekile (ezinamathiselwe kuhlaka) zinikeza ukushaywa okude kanye nokumelana okuncane, kuyilapho iziphethu ezivaliwe (ezinamathiselwe ngqo enqoleni) zifinyeza ukushaywa futhi zinikeze umuzwa oqinile.
* Ukuhlanganisa Springs: Ungakwazi ukuhlanganisa imibala; isibonelo, hlanganisa okuphuzi nokuluhlaza ukuze uthole isiqalo esikhanyayo, bese wengeza okuluhlaza okwesibhakabhaka njengoba amandla akho ethuthuka.
Amathiphu Wokukhetha Izilungiselelo Zokungezwani
* Ukuvuselelwa kanye Nabaqalayo: Qala ngokuphuzi nokuluhlaza ukuze ugcizelele ukulawula nokuqondanisa.
* Amaklayenti Aphakathi: Ukuthuthukela kokuluhlaza okwesibhakabhaka, bese uhlanganisa okubomvu kokuzivocavoca kwemilenze ehlanganisiwe nokugxuma.
* Abasebenzi Abathuthukile: Ukusebenzisa iziphethu ezimnyama noma ezisiliva (noma iziphethu ezisindayo eziningi) kuzothuthukisa izinselele ezihlobene nokuzinza, amandla, kanye nokweqa okushukumisayo.
Uhlome ngokucindezela okufanelekile kwentwasahlobo kanye nokuqonda okuphelele kweshadi lakho lombala, ungakwaziyenza ngokwezifiso i-Pilates Core Bed ngayinyeiseshini yokufeza izinga eliphelele lokumelana!
Sizibophezele ekuletheni ukwesekwa okukhethekile kanye
isevisi yezinga eliphezulu noma nini uma uyidinga!
✅ Ukuzivocavoca Komsebenzi Wakho Osaqala I-Pilates Reformer Workout
NakhuUkujima okulula nokuphumelelayo kwe-Pilates Reformerlokho kukwethula ukunyakaza okuyisisekelo, kwakha amandla abalulekile, futhi kukusize ukhululeke ngesisetshenziswa.
1. Uchungechunge lwezinyawo (imizuzu emi-5–6)
Imisipha ehlosiwe: imilenze, i-glutes, i-core
Indlela Yokwenza:
* Lala phezuinqolaikhanda lakho libekwe phezu kwe-headrest futhi izinyawo zakho zibekwe endaweni yezinyawo.
* Gcina i-pelvis yakho ingathathi hlangothi futhi umgogodla wakho uhambisana.
* Cindezela inqola uyikhiphe bese uyibuyisela ngokuyilawula.
2. Ikhulu (Lilungisiwe)
Imisipha: Izinza kanye Nehlombe Lamahlombe
Indlela Yokwenza:
* Misa i-headrest phezulu, imilenze ibe sendaweni yethebulethi noma isekelwe kubha yezinyawo.
* Sebenzisa amabhande anombala okhanyayo (isb., ophuzi noma oluhlaza okwesibhakabhaka).
* Gcoba izingalo zakho phezulu naphansi ngenkathi uhogela isibalo esiyisihlanu bese ukhipha umoya isibalo esiyisihlanu.
* Qedela imizuliswano emi-5 kuye kweyi-10.
3. Imibuthano yomlenze enezintambo
Imisipha: Ingaphakathi, amathanga angaphakathi nangaphandle, ama-hip flexors
Indlela Yokwenza:
* Beka izinyawo zakho ezintambo.
* Gcina i-pelvis yakho iqinile ngenkathi wenadweba imibuthano elawulwayongemilenze yakho.
* Yenza imibuthano emi-5 kuya kweyisi-6 ohlangothini ngalunye.
4. Ukuvala uMguquli
Imisipha ehlosiwe: ama-glutes, ama-hamstrings, nokuhamba komgogodla.
Indlela Yokwenza:
* Beka izinyawo zakho kubha yezinyawo bese ulala phansi izingalo zakho zeluliwe eduze komzimba wakho.
* Goqa umgogodla i-vertebra eyodwa ngesikhathi, bese uhlehlela phansi.
* Uma unethezekile, engeza ukucindezela okuthambile ngekalishi phezulu.
5. Izingalo eziku-Straps (Supine Arm Series)
Imisipha: Izingalo, Amahlombe, Isifuba
Indlela Yokwenza:
* Ngemithombo ekhanyayo,bamba izibamboezandleni zakho.
* Donsela izingalo zakho phansi emaceleni akho, bese uzibuyisela endaweni yokuqala.
* Ukwehluka kuhlanganisa ukucindezela kwe-triceps, i-T-arms, nokunwetshwa kwesifuba.
6. Ndlovu
Imisipha ehlosiwe: umgogodla, ama-hamstrings, amahlombe
Indlela Yokwenza:
* Yima phezu kwekalishi izithende zakho ziphansi, izandla phezu kwebha yezinyawo, nezinqulu ziphakanyisiwe, wenze umumo ongunxantathu.
* Sebenzisa umongo wakho ukuze udonse inqola futhi uyikhiphe ngemilenze yakho.
* Gcina umgogodla oqondile futhi ugweme ukugoqa amahlombe akho.
7. Amaphaphu Engxenyekazi Emile (Ongakukhetha)
Imisipha: Imilenze, i-Glutes, nokulinganisela
Indlela Yokwenza:
* Unyawo olulodwa endaweni yesikhulumi, olunye enqoleni.
* Yehla kancane kancane, bese ubuyela endaweni yokuqala.
* Sebenzisa izintambo noma izigxobo ukuze uthole ukwesekwa okwengeziwe.
✅ Amathiphu Kwabaqalayo:
* Hambisa kancane futhi ugxile efomini lakho.
* Sebenzisa umoya wakho ukuqondisa ukunyakaza kwakho: donsa umoya ukuze ulungiselele futhi ukhiphe umoya ukuze wenze.
* Uma uhlangabezana nanoma yikuphi ukungazinzi noma ubuhlungu, yehlisa ukumelana noma wenze izinguquko.
✅ Ukuma Komzimba Okulungile Kwezinsiza Ze-Pilates
Ukuma kahle komzimba kubalulekile kuma-Pilates, ikakhulukazi uma usebenzisa imishini efana ne-I-Reformer, i-Cadillac, noma iSihlalo. Ukuqondanisa okulungile kuqinisekisa ukuphepha, kukhulisa imiphumela, futhi kukusiza ukuthi wakhe amandla nokuvumelana nezimo ezindaweni ezifanele.
1. I-Neutral Spine ne-Pelvis
Amajika emvelo omgogodla ayagcinwa,ukugwema ukugoba ngokweqile noma ukucaba.
Ukuze uyithole,lala kuMguquli futhi uqinisekise ukuthi ithambo lomsila, izimbambo, nekhanda konke kuxhumene nekalishi.
Kungani Kubalulekile: Ivikela umhlane wakho futhi ithuthukise ukuzinza okuyisisekelo ekusebenzeni, kokuma kwangempela kwempilo.
2. I-Scapular (Ihlombe) Ukuzinza
Amahlombe kufanele ehliselwe phansi ngobumnene futhi abanjwe abe banzi—angashwabanisi noma ancishwe ndawonye ngokweqile.
Ukuze uhlole indawo ye-shoulder blade, lala ubheke phezulu noma uhlale uqondile futhi ubone ngeso lengqondo amahlombe akho ehla ehlehlela emaphaketheni akho angemuva.
Kungani Kubalulekile: Ithuthukisa umzimba ophezululawula futhi uvimbele intamo nehlombeubunzima ngesikhathi sokuzivocavoca njengokuthi "Amakhulu" noma "Ukugwedla."
3. Ukuqondanisa Ikhanda Nentamo
Kusho ukuthini: Ikhanda liqondaniswe nomgogodla, alitshekeleli phezulu noma phansi.
To gcina isikhundla sentamo engathathi hlangothingenkathi ulele, sebenzisa i-headrest noma i-padding ukuze usekele.
Gwema ukuguquguquka ngokweqile kwentamo ngesikhathi sokulalaizivivinyo zesisu; esikhundleni salokho, gxila ekuhlanganyeleni imisipha yesisu ngaphandle kokucindezela intamo.
4. Ukubekwa Kwezinyawo Okufanelekile
Ukuzivocavoca kwe-footbar: Izinyawo kufanele zibekwe ngokuhambisana noma kube nokuphuma kancane,kuye ngomnyakazo othize owenziwayo.
Izinyawo ziyibhande: Gcina izinzwane zakho zikhombe kahle noma zigobe ngaphandle kokugoqa (ukugoqeka kwangaphakathi noma ngaphandle).
Umsebenzi omile: Isisindo sisakazwa ngokulinganayo ku-tripod yonyawo—isithende, uzwane olukhulu, nozwane oluncane.
5. I-Core Engagement ("Ukuxhumana Kwesisu")
Kusho ukuthini: Bandakanya umgogodla wakho ngokudweba inkaba yakho emgogodleni ngenkathi uphakamisa kahle iphansi le-pelvic yakho.
Bamba iqhaza njalo okuphakathi kwakho! Kungakhathaliseki ukuthi ulele, uhlezi, noma umile, ukubandakanyeka okuyinhloko kuvikela umgogodla wakho futhi kuthuthukisa ukunyakaza kwakho.
6. I-Shoulder Block kanye ne-Headrest Positioning
Ukuvinjwa kwamahlombekufanele ibekwe ngenhla nje eziqongweni zamahlombe akho ukuzeukusiza ukuzinzisa umzimbangesikhathi sokucindezela umlenze noma ingalo.
I-Headrest: Yehliselwe ukuvivinya umzimba okubandakanya ukukhuluma komgogodla (njengokuhlanganisa ibhuloho) futhi iphakanyiselwe ukwesekwa kwekhanda ezindaweni ezingathathi hlangothi zomgogodla.
✅ Isiphetho
Ukuqonda uMguquli kuqala ngokuqonda izingxenye zayo, ukumisa ngokuphepha, nokuhamba ngokulawula nenjongo.Ngokuzijwayeza okungaguquki kanye nezindlela ezifanele, uzozizwa unamandla ngokushesha, ugxile kakhulu, futhi uqiniseka ngokwengeziwe ohambweni lwakho lwe-Pilates. Khumbula, wonke uchwepheshe wake waba yisiqalo. Hlala unelukuluku lokufuna ukwazi, nyakazisa ingqondo, futhi ujabulele inqubo!
Uma unanoma yimiphi imibuzo, sicela uthumele i-imeyili kujessica@nqfit.cnnoma vakashela iwebhusayithi yethu kuhttps://www.resistanceband-china.com/ukuze ufunde kabanzi bese ukhetha umkhiqizo ofanelana nezidingo zakho.
Khuluma Nongoti Bethu
Xhumana nochwepheshe be-NQ ukuze nixoxe ngezidingo zomkhiqizo wakho
bese uqala iphrojekthi yakho.
Isikhathi sokuthumela: Jun-23-2025